Wednesday 11.6.2024

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Deadlift x 4 reps @ 31X1

Aim to make your final two sets an 8/10 RPE. We are looking to increase from 10.28.2024.
If you would like to avoid heavy Deadlifts today, replace these with Barbell Hip Thrusts x 6-8 reps @ 20X1 tempo.

B. Every 2:30, for 10 minutes (4 sets):
Bench Press x 5 reps @ 20X1
Rest 15-20 seconds
Bent Over Reverse Flies x 8-10 reps @ 20X0

*Perform 2 light-to-moderate warm-up sets before starting your working sets on the Bench Press. The reps have decreased this week (from 10.28.2024), so try to increase the loading by 2-5%.

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Row
90-ft Dual Kettlebell Front Rack Carry
12/9 Push-ups

Choose a variation on the push-ups that allows for unbroken sets for at least the first half of the workout.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds